Your Body Almanac

Surfing

Paddling, cold water and hours of bright sun reflecting off the sea.

Surfing is a great full-body workout, mostly from paddling. The ocean brings risks a pool doesn't. Waves, currents and boards can hurt you, cold wind and water can damage your ears over time, and the sun hits you from above and off the water.

01

Sun damage to skin and eyes

Hours on the water mean heavy UV from above and reflected off the surface. Beyond sunburn and skin cancer risk, long-term UV exposure can cause pterygium, a fleshy growth on the eye often called surfer's eye.

SourcesPterygium (Cleveland Clinic)Sun safety facts (CDC)
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Wear sun-protective clothingAs neededCover up with a wide-brimmed hat, UV-blocking sunglasses and tightly woven long sleeves when you are out in the sun. Check your skin for changesAs neededLook over your whole body on a regular schedule for new spots or moles that change, itch or bleed.
02

Surfer's ear and swimmer's ear

Repeated exposure to cold water and wind can cause bony growths in the ear canal that trap water and, over time, muffle hearing. Water left in the ear can also lead to infection.

SourcesExostosis (Cleveland Clinic)Preventing swimmer's ear (CDC)
Dry your ears after swimmingAs neededGet water out of your ear canals after every swim so bacteria can't settle in.
03

Drowning and rip currents

Big surf, rip currents and being held under by a wave can overwhelm even experienced surfers. Your board leash and a buddy are part of your safety plan.

SourcesHow to avoid getting caught in a rip current (National Weather Service)Preventing drowning (CDC)
Practice water safetyAs neededWear a fitted life jacket on boats, swim near others, and know the water before you go in.
04

Shoulder strain from paddling

Most of a surf session is paddling, which repeats an overhead stroke much like swimming. The rotator cuff can become irritated, especially after a long break from the water.

SourcesShoulder impingement and rotator cuff tendinitis (OrthoInfo, AAOS)
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Do wall angelsDailySlide your arms up and down a wall to train the muscles that hold your shoulders and upper back upright. Extend your upper back over a chairDailyGently bend your mid-back backwards over a chair to counter hours of rounding forward.

When to see a professional

See a doctor for a cut that won't stop bleeding or shows redness, warmth or pus, a growth or lasting redness on the white of the eye, or muffled hearing that doesn't clear. Get emergency care after a head impact with confusion or vomiting, or for anyone pulled from the water who is coughing or short of breath.